Duration required
Focus Area required
 s rest


Key Points:

  • Stand with feet shoulder width, with the dumbbells by your sides.

  • Raise your shoulders up and slightly back, briefly pausing at the top.

  • Slowly lower to start position and repeat.

Common Mistakes:

  • Raising shoulder forwards.

  • Dropping shoulders down.

  • Rushing repetitions.

Where you should 'feel it':

Primary Muscles:
Secondary Muscles:
Muscle diagram with the following muscles highlighted Traps, Shoulders

Similar Exercises

Stand with your feet spaced at shoulder width, holding the dumbbells by your sides.

Start by lifting your shoulders up and slightly back, squeeze at the top then slowly lower them back to the start position. Keep the rest of your body stable throughout the exercise. Repeat for the desired amount of repetitions.

Avoid shrugging forward or dropping your shoulders down without control.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention
We reduce the pain of being inexperienced at the gym, helping members build a habit and avoid quitting.
Connected Equipment
We connect your equipment together so our guides can make smart suggestions to memebers.
24/7 Experience
Our interactive guides allow for 24/7 gyms to give members a 24/7 experience.
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Gym machine stickers are outdated and limited, our guides have full video demonstrations.
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